Pilates for Runners

We are all made differently and wonderfully and because of this, different people love doing different types of exercise. I have never been somebody that loves the gym. However, I realized that to be a good and strong runner, strength exercises need to be incorporated in your weekly training program. I incorporate one or two HIIT (high-intensity-interval-training) sessions and one Pilates session into my weekly exercise program.

This has helped me to strengthen my muscles, improve control over my body, prevent injury and has taught me to enjoy exercise other than running. I can also see a change in my body shape – my muscles have become stronger but also leaner and more defined. This is a bonus on top of the stronger runs I have been enjoying.

My sister in law, Lauren, is a Pilates instructor and the guest blogger for this post. She shares some background on Pilates, the benefits you can enjoy should you do Pilates and has made a demonstrative video to share some examples of Pilates exercises for runners.

Written by Lauren:

“In 10 sessions you will feel the difference, in 20 you will see the difference, in 30 you will have a whole new body” – Joseph Pilates

Pilates is a physical fitness system, developed for rehabilitation during the First World War by Joseph Pilates. His method was originally called ‘Contrology’. A very fitting name as it focuses on full body muscular balance with low impact strength, endurance and flexibility movements and core strength serving as the ‘powerhouse’ of the body.

Adding Pilates into your training routine is the ultimate choice for runners! The most important benefits for runners (in my humble opinion) are:

1. Balance

Many runners believe that they just have to run more to improve their running, but your running can actually benefit more from adding Pilates into your routine. Through controlled movements and focus on alignment you can correct muscle imbalances which could be slowing you down in your runs! This in turn prevents injuries, improves performance and keeps you on the road where you want to be! We all know that we need strong quads to power us through a run but the supporting muscles such as hip flexors, hamstrings and glutes are often neglected and should not be as these muscles are just as important for powering your legs forward.

Pilates exercises not only focus on the major muscle groups but also on the smaller stabilizing muscles such as the muscles around your ankles which you need to prevent injury on the road.

In my body, for example, the gluteus medius (the muscle on the outside of the glute) is weak and this has always been an issue. If I don’t continuously work on strengthening and activating them, my legs internally rotate making me look ‘knock kneed’ when I run. I then unconsciously pull my legs back out with each step which adds an extra movement and a lot of extra effort without me even noticing! Consciously activating and strengthening this part of the glute helps me to naturally run more efficiently. Each person’s body is different and Pilates can assist in finding and correcting the weaknesses in your own body to ensure a more efficient run.

2. Joint Health

If you run long distances the repetitive movement and continuous pounding on the road when you run can take its toll on the joints (especially the knees and hips). Pilates is the perfect system to accompany your running. It puts absolutely no impact on your joints while strengthening and stabilizing muscles around your joints. This is key for injury prevention and overall healthy joints!

3. Flexibility

Runners very often have tight hamstrings due to the concentric contraction in this muscle while you run. You can support them by maintaining flexibility which will allow them to contract at your body’s ideal range and leads to more efficient movement when running, also preventing muscle imbalances and ultimately injuries.

Most runners know that you should be stretching your quads to prevent stiffness, but the hamstrings and glutes are just as important for keeping your body in its peak condition for your runs.

Other benefits to the Pilates method for individuals includes:
 Core strengthening
 Improved posture
 Reduced back pain
 Improved lung capacity (Deep breathing is the key to effective Pilates. The deeper you breath, the better your running efficiency. See blog post The influence of breathing on running efficiency for more information on this topic).

For more information on why I find Pilates beneficial for runners or for Lauren’s contact details feel free to contact me on my contact page: Contact me